Eating a healthy diet is not always easy to do on a budget, but it can be done and for less than a dollar a serving!
- 4 cups spinach
- Olive oil
- 2 eggs
- 6 egg whites
- 1.5 cups cooked pasta
- Shredded cheese
- Sauté spinach in a little olive oil.
- Add eggs, egg whites and pasta.
- Cook until eggs are set.
- Broil for 4 minutes.
Source: Catherine Kruppa, registered licensed dietitian at The Houstonian Club
Some healthy foods costs less than $1.00 and can still help people lose weight.
Yields 4 servings (serving size is approximately 1 1/4 cups)
- 2 cups cherry tomatoes, halved
- Cooking spray
- 4 teaspoons olive oil, divided
- 1/2 teaspoon freshly ground black pepper, divided
- 2 cups tightly packed fresh baby spinach (about 1 1/4 ounces)
- 1 1/2 cups cubed reduced-fat silken tofu (about 6 ounces)
- 1 cup fresh basil leaves
- 1/4 cup (1 ounce) grated fresh pecorino Romano cheese
- 1 tablespoon red wine vinegar
- 3/4 teaspoon salt
- 2 garlic cloves, minced
- 4 cups hot cooked whole wheat spaghetti (about 8 ounces uncooked)
- 2 tablespoons pine nuts, toasted
- Preheat oven to 450°.
- Place tomatoes, cut sides up, on a jelly-roll pan coated with cooking spray.
- Drizzle tomatoes with 2 teaspoons oil; sprinkle evenly with 1/4 teaspoon freshly ground pepper.
- Bake at 450° for 7 minutes or until tender.
- Combine remaining 2 teaspoons oil, remaining 1/4 teaspoon freshly ground black pepper, spinach, tofu, and next 5 ingredients (through garlic) in a food processor; process until smooth.
- Combine spinach mixture and pasta in a large skillet; cook over low heat 2 minutes or until thoroughly heated, stirring occasionally.
- Gently stir in tomatoes and toasted pine nuts.
- Serve immediately.
306 (31% from fat)
10.6g (sat 2.1g,mono 4.8g,poly 2.6g)
Source: Chef David Denis of Le Mistral, Houston
Contrary to popular opinion, French food is not all about heavy sauces.
Chef David Denis, owner of Le Mistral, shows restaurant journalist Cleverley Stone how to make an authentic French fish dish from his brunch menu.
Watch Chef Denis and Cleverley prepare the King Salmon recipe on FOX 26 Morning News.
Ingredients (Serves 4)
- 4 six-ounce pieces King Salmon
- 6 full hands of baby spinach
- 4 jumbo asparagus stalks, sliced extremely thin, diagonally
- 1 head fennel, sliced extremely thin, diagonally
- 2 soup spoons of olive oil
- ½ pound chervil, blanched
- 1 cup fish stock
- 1 tablespoon butter
- 2 soup spoons roasted sesame seeds
- Ground powdered ginger to taste
- Salt and pepper to taste
- Blend together blanched chervil, butter, salt & pepper and fish stock.
- Put in blender for 2-3 minutes.
- Put the mixture in a saucepan and cook for three minutes on low heat.
- Set aside and prepare salmon and spinach.
Salmon & Spinach
- Blend ginger and olive oil to make a marinade.
- Pour marinade over salmon in glass bowl, cover with plastic wrap and refrigerate for 1 to 2 hours. Turn salmon over once while marinating.
- Pan sear salmon in olive oil to desired doneness.
- In a separate pan, sautee baby leaf spinach in olive oil with fennel and asparagus.
- In a bowl, toss the baby spinach mixture with chervil vinaigrette, add roasted sesame seeds.
- To serve: Place baby leaf spinach on a plate and put King Salmon on top of the spinach and
surround with the chervil vinaigrette.
- Plating decoration suggestions: add fried beets for color and fresh chervil.
Preparation Time: 15 minutes
Toasting Time: 6 to 8 minutes
Makes 6 to 8 Servings
- 2 bags (6 ounces each) Baby Spinach Trio salad blend
- 1/2 cup coarsely chopped walnuts
- 1 cup Crumbled Queso Fresco
- 1 pint strawberries halved
- Cookwell & Company Watermelon Viniagrette
- Toast walnuts in a medium skillet over Medium heat (or toast in moderate oven) 6 to 8 minutes or until browned.
- Toss salad blend with dressing and fruit mixture in a large bowl. Top with queso fresco and walnuts.
- Serve immediately.